We all like to travel, but we also want to keep our gains while we’re relaxing overseas. The last thing you want is to lose all of your progress because your routine changed slightly. Whether you’re a full-time traveler or a part-time wanderluster, here are 7 Ways to Maintain Muscle Mass While Traveling.
7 Ways to Maintain Muscle Mass While Traveling
1. Take Supplementation
Supplements can give you that extra spring in your step, and we’re not talking about anything illegal here, either. When you’re relaxing on the beach, you probably won’t feel the urge to work out, but if you drink a pre-workout shake or a muscle-building smoothie, that’s going to change.
Pre-workout specifically has plenty of ingredients that will help you recover after a workout, like L-citrulline and BCAAs. Head on over to Cellucor.com to learn more about pre-workout.
2. Do Bodyweight Exercises
Bodyweight exercises are a convenient way to get the resistance you’ll need to maintain muscle, especially if you already have a few pounds of it on you. Go to your local park and find a pull-up bar for some bicep work and a bench for tricep dips or angled push-ups.
Bodyweight lunges, squats, and mountain climbers are some great examples of exercise that don’t require any extra weight. Slow your pace down to increase the challenge.
3. Buy a Pass at the Gym
Several gyms offer day passes that tourists can take advantage of to get a couple of workouts in. Another alternative is to find a hotel that has a gym, although usually, hotel gyms don’t offer the best type of equipment. It may also be busier, and that’s not good if you’re short on time.
However, most gyms have a leg press machine, cable, squat rack, treadmills, and dumbbells, which means you can perform just about any type of workout wherever you are.
4. Pack a Resistance Band
Resistance bands are small, compact, and lightweight, making them easy to fold and pack in your carry-on. While they may look like flimsy pieces of rubber, they’re so much more than that. Some resistance bands can provide as much as 125 pounds of resistance.
You can perform several exercises with a resistance band, like overhead squats, Romanian deadlifts, front to lateral raises, alternating bicep curls, and top to bottom core twists.
5. Stick to Your Diet
While traveling, it’s really tempting to sway from your diet, but that’s not a smart thing to do. You can eat a couple more sweats on vacation, but don’t overdo it. The majority of your work is done in the kitchen, so if you slack on your diet, you’ll definitely pay for it when you get back home.
Stick to high-protein foods, if possible. Protein is adequate for burning fat and maintaining muscle mass, but you have to stick to lean locally sourced proteins or veggie proteins like beans.
6. Outdoor Activities
If you’re an outdoor enthusiast, try working out in the great outdoors instead. Not only will you get an extra hit of energy from the oxygen, but it also won’t feel like you’re exercising. Pick up a sport, like surfing, stand-up paddleboarding, or hiking in your new travel location.
We recommend sticking with what you’re good at (when working out, at least) because you may need some practice to climb a rock wall or ski the black diamond hill.
7. Visit a Sauna
Does your hotel, gym, or nearby spa have a sauna? Although saunas are only seen to be beneficial for water loss, your body actually releases heat shock proteins under extreme heat. These specialized proteins are proven to prevent muscle breakdown.
Visiting the sauna may also increase growth hormones in your body, which promotes muscle recovery and muscle building. You’ll easily find a sauna outside of the United States, too!